Two Arm Cable Curl On Incline Bench Exercise - How To Video & Tips
Try this exercise
Biceps
Dumbbells
Beginner
Pull
Forearm
One arm standing hammer curl builds bigger biceps and stronger forearms. It lets you focus on one arm at a time to fix strength imbalances and get better muscle growth.
1. Stand tall with feet hip-width apart, holding a dumbbell in one hand with a neutral grip (palm facing your body). 2. Keep your elbow close to your side and your core engaged throughout the one arm standing hammer curl movement. 3. Slowly curl the dumbbell up by bending your elbow, keeping your wrist straight and palm facing inward. 4. Squeeze your bicep at the top, then slowly lower the weight back to the starting position with control. 5. Complete all reps on one arm before switching to the other arm to finish your one arm standing hammer curl set.
• Keep your elbow locked in place against your side during the entire one arm standing hammer curl movement. • Control the weight on the way down - this builds more strength than just dropping it quickly. • Keep your wrist straight and strong throughout the movement to protect your joints. • Don't swing or use momentum during your one arm standing hammer curl - slow and controlled wins.
• Swinging the weight or using your whole body to lift instead of isolating your bicep during the one arm standing hammer curl. • Letting your elbow drift forward or away from your side, which reduces the effectiveness of the exercise. • Rushing through the movement instead of controlling both the lifting and lowering phases of the one arm standing hammer curl.
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